Crispy Sweet Potato Fries

Posted by on February 07, 2012

Recipe courtesy of the White House Kitchen

The hardest part of this simple recipe is slicing the potatoes. Swap out some of the sweet spuds for carrots, and get an added boost of beta-carotene and carotenoids. Serve the fries with baby tomato ketchup for extra nutrients — and to avoid the sodium in store-bought brands.

Serving Size

Makes 6 servings

Cook Time

Preparation: 25 minutes

Bake: 25 minutes

Cool: 10 minutes

Ingredients

Olive oil

1 lb. sweet potatoes and/or carrots

2 tsp. olive oil

1/2 cup white whole wheat flour or all-purpose flour

1/4 tsp. salt

2 eggs, lightly beaten

2 Tbsp. water

1 cup fine dry bread crumbs

1/2 cup grated Parmesan cheese

1 Tbsp. olive oil

1 recipe Baby Tomato Ketchup, or your favorite ketchup

Directions

1. Preheat oven to 400°F. Lightly brush a 15x10x1-inch baking pan with olive oil. Peel vegetables and cut into thin wedges that are 3 to 4 inches long. Toss vegetables with 2 teaspoons of oil. Place the vegetables on the prepared pan and roast them for 10 minutes. Remove from oven. Transfer vegetables to a tray to cool until they can be handled (about 10 minutes).

2. While vegetables are cooling, in a shallow bowl, mix together the flour and salt. In another shallow bowl, combine eggs and water. In a third shallow bowl, stir together the bread crumbs and Parmesan cheese.

3. Coat the same baking pan with the 1 tablespoon oil. When the vegetables are cool enough to handle, dip them a few at time in the flour mixture, then the egg mixture, then the bread crumbs, coating them evenly. Arrange coated vegetables in a single layer in the prepared pan.

4. Roast for 15 minutes or until vegetables are brown and crispy on surface. Serve warm with Baby Tomato Ketchup.

Tips

Crispy fries

The easy bread-crumb coating adds delicious crispy flavor without frying. These fries are high in vitamin A, potassium, and fiber. You can substitute carrots for the sweet potatoes.